Warm-up: 400 meter run, then 10 push-ups, 15 med ball cleans and 25 jumping jacks-3 rounds. Then we worked on either Overhead squats or front squats. I did 5 rounds of three front squats with 65 lbs. Mom did 5 rounds of 3 overhead squats using various weights up to 58 lbs.
Then the work-out: 10 ring dips, 10 wall balls(throwing a 10lbs ball up 10 feet) and 10 hollow rocks, as many rounds as possible for 12 minutes. We both did 5 rounds.
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